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It Doesn't Have to Hurt: Your Smart Guide to a Pain-Free Life
Transform your everyday life by reducing and eliminating chronic pain with the latest science-backed pain relief techniques and expert practical advice from America’s bestselling doctor and neurosurgeon Sanjay Gupta.
Are you one of the 52 million people who experience chronic pain in your day-to-day life? In It Doesn’t Have to Hurt, Sanjay Gupta makes the empowering argument that there are effective options for relief that you can start practicing today to greatly reduce your chances of suffering pain tomorrow.
The significance of reducing and even eliminating pain cannot be overstated. Gupta shows how pain carries an enormous amount of physical, social, and emotional baggage, which is, in part, why it has been so hard to treat, and too often ignored. It can also present in infinite ways. Yet both patients and practitioners labor under the mistaken idea that most pain problems can be fixed with a drug or procedure. It turns out we have tremendous agency in choosing how we’ll respond. The brain “creates” pain, but it also has the capacity to reduce or even eliminate it. There is more evidence than ever about the benefits of sleep, diet and nutrition, mindfulness-based pain management (MBPM), myofascial and other hands-on treatments, as well as yoga, specialized psychotherapies, and even social “prescriptions”—prompting more doctors than ever to focus on these solutions.
Gupta runs the gamut of conventional and complementary approaches, including the technique known as Mobilization Exercise Analgesia Treatment, foam rolling, acupuncture, trigger point injections, and vital “prehabilitation” before any operation. He shares how to make sense of all those over-the-counter pills, patches, and pain products, as well as drugs advertised on television or prescribed by your doctors. He covers psychedelics, supplements, and CBD. And he highlights insights from some of the nation’s leading pain scientists and specialists, plus stories of challenge and triumph over pain by those with lived experience.
Gupta sorts through them all with his pain-smart guide to a pain-smart life.
With expert guidance and a wealth of science-backed strategies, It Doesn’t Have to Hurt is your ultimate resource for reclaiming your life from chronic pain and unlocking a future of lasting relief—starting today.
Are you one of the 52 million people who experience chronic pain in your day-to-day life? In It Doesn’t Have to Hurt, Sanjay Gupta makes the empowering argument that there are effective options for relief that you can start practicing today to greatly reduce your chances of suffering pain tomorrow.
The significance of reducing and even eliminating pain cannot be overstated. Gupta shows how pain carries an enormous amount of physical, social, and emotional baggage, which is, in part, why it has been so hard to treat, and too often ignored. It can also present in infinite ways. Yet both patients and practitioners labor under the mistaken idea that most pain problems can be fixed with a drug or procedure. It turns out we have tremendous agency in choosing how we’ll respond. The brain “creates” pain, but it also has the capacity to reduce or even eliminate it. There is more evidence than ever about the benefits of sleep, diet and nutrition, mindfulness-based pain management (MBPM), myofascial and other hands-on treatments, as well as yoga, specialized psychotherapies, and even social “prescriptions”—prompting more doctors than ever to focus on these solutions.
Gupta runs the gamut of conventional and complementary approaches, including the technique known as Mobilization Exercise Analgesia Treatment, foam rolling, acupuncture, trigger point injections, and vital “prehabilitation” before any operation. He shares how to make sense of all those over-the-counter pills, patches, and pain products, as well as drugs advertised on television or prescribed by your doctors. He covers psychedelics, supplements, and CBD. And he highlights insights from some of the nation’s leading pain scientists and specialists, plus stories of challenge and triumph over pain by those with lived experience.
Gupta sorts through them all with his pain-smart guide to a pain-smart life.
With expert guidance and a wealth of science-backed strategies, It Doesn’t Have to Hurt is your ultimate resource for reclaiming your life from chronic pain and unlocking a future of lasting relief—starting today.
- GenresNonfictionHealth
368 pages, Hardcover
Published September 2, 2025
447 people are currently reading
373 people want to read
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Displaying 1 - 22 of 22 reviews
August 25, 2025
When I saw that Sanjay Gupta had written a book on pain I was instantly intrigued. I know that Dr. Gupta as many interests beside neuroscience and has reported and research many others over the years. As someone who has watched Dr. Gupta on CNN as Chief Medical Correspondent and am an avid listener of his podcast Chasing Life, I knew I wanted to read this book. Also, being someone with Rheumatoid Arthritis (RA) an autoimmune disease I was interested to see what he might have to say about it in this book. I loved learning about how in someways we ourselves control some of our pain, our reactions, our past experiences, how we even take care of our bodies prior to illness and or injury or surgeries. Recovery can also looks completely different from one patient to the next even when they have experienced the exact same surgery.
Pain isn’t universal for all, but Dr. Gupta dives into all aspects of pain and backs up all his information with studies and feet from patients and other physicians.
Thank you NetGalley and Simon & Schuster for entrusting me with this eARC in return for my honest review. I believe this book can be helpful for people in pain, those taking care of people in pain and really everyone.
Pain isn’t universal for all, but Dr. Gupta dives into all aspects of pain and backs up all his information with studies and feet from patients and other physicians.
Thank you NetGalley and Simon & Schuster for entrusting me with this eARC in return for my honest review. I believe this book can be helpful for people in pain, those taking care of people in pain and really everyone.
October 17, 2025
But what if it does? What if the pain is intractable beyond anything but some suppression through coping? This book gives an expansive overview of modalities for treating pain, and the list grows with more and more non-invasive behavioral aspects. One example apropos to here is reading, yep, sort of Zen-like concentration/mindfulness of attention .. ; but we'y'all knew that now didn't we! For me though, most interesting was the research being conducted through brain implanted apparatus that's beginning to MAP pain in the body/brain OBJECTIVELY .. this is the grail of pain consciousness. In the meantime, I'll just keep readin' books on that trail of tears, joys & phere's: open chain.
April 7, 2025
Those with chronic pain are too familiar with the ups and downs in life that come with it. This book gives them hope – hope for some type of relief.
He starts with a personal story of Dr. Sanjay Gupta’s 82-year-old mother. She called him in a panic – a mother who never called her son, the brilliant surgeon, unless it was urgent. She lost her balance and seriously injured her back. Of course, he dropped everything to be by her side.
Besides the important work he does at the hospital, he's also a remarkable investigative reporter and writer. He understands his audience which makes this book a must for those who are looking for relief from pain. He gives solid information that makes sense. Even if you think you’ve learned all there is to know, this may give you something else to consider.
Dr. Gupta provides a review of the drugs that are on the market – some that are no longer used much and others that are new. He presents several alternative methods that may be helpful: injection therapies such as nerve blocks, gel injections, Botox, acupuncture and more.
He also talks about people who have benefited from yoga, meditation, mindfulness, art classes and taking walks in nature. We all know the importance of sleep, a healthy diet and exercise plan. He makes you rethink about the items on your grocery list.
I have been diagnosed with chronic pain and this book was unexpected how it helped me understand more about myself and what I can do to find different paths of support. It’s convincing and highly recommended.
My thanks to Simon & Schuster and NetGalley for allowing me to read an advanced copy of this book with an expected release date of September 2, 2025.
He starts with a personal story of Dr. Sanjay Gupta’s 82-year-old mother. She called him in a panic – a mother who never called her son, the brilliant surgeon, unless it was urgent. She lost her balance and seriously injured her back. Of course, he dropped everything to be by her side.
Besides the important work he does at the hospital, he's also a remarkable investigative reporter and writer. He understands his audience which makes this book a must for those who are looking for relief from pain. He gives solid information that makes sense. Even if you think you’ve learned all there is to know, this may give you something else to consider.
Dr. Gupta provides a review of the drugs that are on the market – some that are no longer used much and others that are new. He presents several alternative methods that may be helpful: injection therapies such as nerve blocks, gel injections, Botox, acupuncture and more.
He also talks about people who have benefited from yoga, meditation, mindfulness, art classes and taking walks in nature. We all know the importance of sleep, a healthy diet and exercise plan. He makes you rethink about the items on your grocery list.
I have been diagnosed with chronic pain and this book was unexpected how it helped me understand more about myself and what I can do to find different paths of support. It’s convincing and highly recommended.
My thanks to Simon & Schuster and NetGalley for allowing me to read an advanced copy of this book with an expected release date of September 2, 2025.
September 30, 2025
Pros: Lots of interesting information, sometimes even going beyond the usual, “Have you tried mindfulness, acupuncture, or tai chi for your chronic pain?” I did learn a lot.
The author read the audiobook himself and he’s pretty good.
Cons: While Gupta’s heart is clearly in the right place, some of his advice seems a bit disingenuous. When he suggests doing some “digging in the garden” as a way to commune with nature and thus reduce pain, my eye roll was almost painful in itself.
The author read the audiobook himself and he’s pretty good.
Cons: While Gupta’s heart is clearly in the right place, some of his advice seems a bit disingenuous. When he suggests doing some “digging in the garden” as a way to commune with nature and thus reduce pain, my eye roll was almost painful in itself.
August 30, 2025
***I received an ARC from Net Galley in exchange for my honest review
I wanted to read this book because I suffer from multiple chronic pain issues, and I was hoping it contained the magic recipe to getting my life back. A large portion of the book discusses case studies, stories from patient visits, and personal experiennce. I admit I did get frustrated with some of the stories of patient visits because I could relate so well to a couple of them, and it just described all of the pain they were in and why and then ended it. I would have loved to known what measures were taken, to give me an idea of what might work for me, as well. I did appreciate that he didn't focus on just one or two types of pain, but rather a wide range of conditions, and what types of OTC meds, and exercises worked best for different conditions. I also appreciated the information about an inflammatory diet - what to eat & not eat, and why. Overall, if you are a chronic pain sufferer, then you need to have this in your arsenal!
I wanted to read this book because I suffer from multiple chronic pain issues, and I was hoping it contained the magic recipe to getting my life back. A large portion of the book discusses case studies, stories from patient visits, and personal experiennce. I admit I did get frustrated with some of the stories of patient visits because I could relate so well to a couple of them, and it just described all of the pain they were in and why and then ended it. I would have loved to known what measures were taken, to give me an idea of what might work for me, as well. I did appreciate that he didn't focus on just one or two types of pain, but rather a wide range of conditions, and what types of OTC meds, and exercises worked best for different conditions. I also appreciated the information about an inflammatory diet - what to eat & not eat, and why. Overall, if you are a chronic pain sufferer, then you need to have this in your arsenal!
October 8, 2025
Pain is inherently challenging to quantify objectively due to its subjective nature, which varies in intensity among individuals even when exposed to the same stimulus. The book explores both established treatments and alternative solutions for managing pain.
It adopts a comprehensive approach, leaving no stone unturned. By presenting a wide array of viable options, readers are encouraged to explore each alternative at their own pace.
It says 'No' to nothing. It refutes nothing.
The text distinguishes between practices that are supported by robust medical research and those that lack empirical evidence, often being more akin to folklore. It also introduces innovative concepts, such as advanced biomedical brain implants, highlighting the potential future of pain management.
Topics covered include diet, meditation, medication, healing practices, and the importance of social connections, all framed with a feel of, “Why not?”
It adopts a comprehensive approach, leaving no stone unturned. By presenting a wide array of viable options, readers are encouraged to explore each alternative at their own pace.
It says 'No' to nothing. It refutes nothing.
The text distinguishes between practices that are supported by robust medical research and those that lack empirical evidence, often being more akin to folklore. It also introduces innovative concepts, such as advanced biomedical brain implants, highlighting the potential future of pain management.
Topics covered include diet, meditation, medication, healing practices, and the importance of social connections, all framed with a feel of, “Why not?”
September 26, 2025
I feel like my expectations of this book were too high. I don’t know that this book needed to be so long. I was bored. About half-way through, I just felt that Gupta was just regurgitating a laundry list of different therapies. I expect it may be comforting that for pain management, there are many, many options to explore.
September 11, 2025
Review of It Doesn't Have to Hurt: Your Smart Guide to a Pain-Free Life by Sanjay Gupta, M.D.
Dr. Gupta definitely has the credentials to write this book and I was eager to learn what he had to say on this topic. He has written a very interesting book that is highly informative, helpful, and empowering. He writes in a style that makes the information easy to understand, demonstrates his wide range of knowledge and research, and shows his compassion. I was encouraged to read of the growing focus and increasing number of studies being done on pain, chronic pain, and pain management.
The book is written in two parts. Part 1, "The New Science of Pain", explains the different types of pain, discusses various studies and findings, and shows the medical field as a whole increasing focus to take on this challenge. Part 2, "Taking Charge for a Pain-Smart Life", offers a wide range of modalities for dealing with pain (traditional and non-traditional) and encourages pain sufferers to become more active in their own care, and more willing to explore non-traditional options.
I highly recommend this book to anyone who deals with chronic pain issues, loves someone who does, or wants to become more informed about this topic. This rates 5 stars from me. A very nice reference to have on hand.
My thanks to Simon & Schuster for allowing me to access a DRC via NetGalley. The book is available now. All thoughts and opinions expressed in this review are my own and are freely given.
Dr. Gupta definitely has the credentials to write this book and I was eager to learn what he had to say on this topic. He has written a very interesting book that is highly informative, helpful, and empowering. He writes in a style that makes the information easy to understand, demonstrates his wide range of knowledge and research, and shows his compassion. I was encouraged to read of the growing focus and increasing number of studies being done on pain, chronic pain, and pain management.
The book is written in two parts. Part 1, "The New Science of Pain", explains the different types of pain, discusses various studies and findings, and shows the medical field as a whole increasing focus to take on this challenge. Part 2, "Taking Charge for a Pain-Smart Life", offers a wide range of modalities for dealing with pain (traditional and non-traditional) and encourages pain sufferers to become more active in their own care, and more willing to explore non-traditional options.
I highly recommend this book to anyone who deals with chronic pain issues, loves someone who does, or wants to become more informed about this topic. This rates 5 stars from me. A very nice reference to have on hand.
My thanks to Simon & Schuster for allowing me to access a DRC via NetGalley. The book is available now. All thoughts and opinions expressed in this review are my own and are freely given.
September 7, 2025
This book should work well for kindling.
Hocus pocus designed to sell books to desperate people. I'm surprised that voodoo and essential oils aren't included in the possible treatments for pain.
Hocus pocus designed to sell books to desperate people. I'm surprised that voodoo and essential oils aren't included in the possible treatments for pain.
October 18, 2025
Overall, I enjoyed and found much useful information in Sanjay Gupta’s self-help medical book, “It Doesn’t Have to Hurt”, although it is not my normal reading matter and didn't really focus on solutions to the chronic back pain I am experiencing.
But a good friend gave it to me, hoping it would help me deal with the back pain that has been hard to fix for more than a year and remains far more painful standing and walking than I keep hoping for, despite seeking almost a half dozen traditional medical solutions.
Gupta made me realize that I should be more positive about my life even if I am unable to do what I want to and had been doing and encouraged me to seek out more socializing opportunities since I’ve felt isolated and lonely.
Before reading this, I had been bothered by being unable to determine how I had injured myself so severely after living and playing tennis three times a week for quite awhile with moderate back pain.
But he cited a study that almost 36 % of people with chronic back pain don’t know what they did to cause it. Similar studies led to the aforementioned changes in positivity and socializing. It felt better simply knowing I wasn’t alone.
He also made me decide to look more into acupuncture than I had ever considered before if my second surgery (I’m now in recovery and feeling better but not good enough.) doesn’t get me to where a want to be – playing tennis and being able to travel again.
And I have already followed up on spices he said people can take to ease their pain and have used a breathing technique he suggested to help me get back to sleep during all too frequent difficulties returning to the land of nod.
Most of the book focuses on psychological and personal changes anyone suffering from non-structural chronic pain might consider as ways to improve or co-exist with their injury.
The first thing I did when I received the gift was to check the index to see what he said about stenosis, scoliosis, and sciatica – the three main problems I am dealing with.
I immediately learned that he thought that surgery was the best option for people who have structural spinal issues, like me. He had a sentence describing sciatica and said nothing about scoliosis. And I don’t think I know anyone who had used any of the techniques he mentioned.
So a lot of his advice didn’t help me. Some of it seemed too much like cheer leading, felt very redundant by the end of the book, and dipped too often into medical jargon that sounded like medical mumbo jumbo.
However, since reading this has been worthwhile for me despite the limitations I’ve mentioned, I recommend it for anyone and most certainly for anyone experiencing non-structural chronic pain.
But a good friend gave it to me, hoping it would help me deal with the back pain that has been hard to fix for more than a year and remains far more painful standing and walking than I keep hoping for, despite seeking almost a half dozen traditional medical solutions.
Gupta made me realize that I should be more positive about my life even if I am unable to do what I want to and had been doing and encouraged me to seek out more socializing opportunities since I’ve felt isolated and lonely.
Before reading this, I had been bothered by being unable to determine how I had injured myself so severely after living and playing tennis three times a week for quite awhile with moderate back pain.
But he cited a study that almost 36 % of people with chronic back pain don’t know what they did to cause it. Similar studies led to the aforementioned changes in positivity and socializing. It felt better simply knowing I wasn’t alone.
He also made me decide to look more into acupuncture than I had ever considered before if my second surgery (I’m now in recovery and feeling better but not good enough.) doesn’t get me to where a want to be – playing tennis and being able to travel again.
And I have already followed up on spices he said people can take to ease their pain and have used a breathing technique he suggested to help me get back to sleep during all too frequent difficulties returning to the land of nod.
Most of the book focuses on psychological and personal changes anyone suffering from non-structural chronic pain might consider as ways to improve or co-exist with their injury.
The first thing I did when I received the gift was to check the index to see what he said about stenosis, scoliosis, and sciatica – the three main problems I am dealing with.
I immediately learned that he thought that surgery was the best option for people who have structural spinal issues, like me. He had a sentence describing sciatica and said nothing about scoliosis. And I don’t think I know anyone who had used any of the techniques he mentioned.
So a lot of his advice didn’t help me. Some of it seemed too much like cheer leading, felt very redundant by the end of the book, and dipped too often into medical jargon that sounded like medical mumbo jumbo.
However, since reading this has been worthwhile for me despite the limitations I’ve mentioned, I recommend it for anyone and most certainly for anyone experiencing non-structural chronic pain.
October 5, 2025
Dr. Gupta does a wonderful job of explaining the role the brain plays in pain and opening the toolbox of things the reader can do on their own to reduce their pain. He also gives the reader the tools to describe their pain in enough detail to give their doctors information in a way that can quicker guide them to the cause of the pain. We are our own best advocates and doctors can only do so much with vague descriptions.
A PCP once told me he was surprised I had so little pain from my chronic condition. Thanks to Dr. Gupta I now know what I am doing right and why my pain is minimal. I also learned other things to try when I do struggle.
I highly recommend this book to those who will advocate for themselves and who have no problem trying different things on their own. I also think this would be a great book to use for pain support groups, as it gives lots of topics for discussion that could lead to things the groups could try as a group.
A PCP once told me he was surprised I had so little pain from my chronic condition. Thanks to Dr. Gupta I now know what I am doing right and why my pain is minimal. I also learned other things to try when I do struggle.
I highly recommend this book to those who will advocate for themselves and who have no problem trying different things on their own. I also think this would be a great book to use for pain support groups, as it gives lots of topics for discussion that could lead to things the groups could try as a group.
October 16, 2025
It’s okay mostly common tips on how to stay healthy and manage stress but few good real life patient experiences. Not many fresh ideas.
Sanjay wrote this book about pain management for everyone. This book is divided into two parts first part describe about how pain is wired into body and it reacts.In second part methods how to mitigate and manage pain.
Learnings:
After surgery pain counseling or simply talking is really important for patient to feel better and keep control over pain
We need to keep moving/exercising inactivity promotes health problems/pain.
Regular advice sleep and anti inflammatory food like unprocessed is Crucial for long term health.
Savour the day- think of good memories regularly as it changes our brain and helps manage it.
Sanjay wrote this book about pain management for everyone. This book is divided into two parts first part describe about how pain is wired into body and it reacts.In second part methods how to mitigate and manage pain.
Learnings:
After surgery pain counseling or simply talking is really important for patient to feel better and keep control over pain
We need to keep moving/exercising inactivity promotes health problems/pain.
Regular advice sleep and anti inflammatory food like unprocessed is Crucial for long term health.
Savour the day- think of good memories regularly as it changes our brain and helps manage it.
September 22, 2025
3.5 stars! Sanjay writes in a way that is easy to follow, yet still comprehensive. For the most part, it was common knowledge but there were a few nuggets I took away. If you struggle with chronic pain and don't know where to start, this could make a great guide for you to feel more empowered. Thanks to NetGalley for the advanced copy in exchange for my honest review - it's out now!
September 25, 2025
Dr. Gupta provided easy to understand and easy to apply information related to both preventing and treating chronic pain.
Main takeaways for me: Mind over matter. Your brain controls the pain and there are many tools to trick the pain away. Inflammation can be good and a natural part of the healing process.
I would have like a little bit more focus on CBD and other cannabis related information.
Main takeaways for me: Mind over matter. Your brain controls the pain and there are many tools to trick the pain away. Inflammation can be good and a natural part of the healing process.
I would have like a little bit more focus on CBD and other cannabis related information.
October 11, 2025
This book was very easy to read.
It was written for the layperson and the science of pain in the body and the biomechanics was very well explained.
Everything was backed up by scientific study.
Dr Gupta also discusses in a scientific matter and validates “alternative therapies”.
I picked up quite a few helpful bits of information from the book that I will put into practice.
It was written for the layperson and the science of pain in the body and the biomechanics was very well explained.
Everything was backed up by scientific study.
Dr Gupta also discusses in a scientific matter and validates “alternative therapies”.
I picked up quite a few helpful bits of information from the book that I will put into practice.
October 22, 2025
A Rethinking about Pain
Neurosurgeon and journalist Sanjay Gupta does a deep dive into new ways of analyzing a bodily response we all experience—pain. He gives practical “how-tos”, as posited by a variety of professionals, which have been found to significantly help people deal with chronic pain.
Neurosurgeon and journalist Sanjay Gupta does a deep dive into new ways of analyzing a bodily response we all experience—pain. He gives practical “how-tos”, as posited by a variety of professionals, which have been found to significantly help people deal with chronic pain.
September 17, 2025
An unfortunate bunch of nonsense, completely debunked by the American council on science and health. So much nonsense in fact that ther is now an article addressing how ridiculous this book is. acsh.org.
October 10, 2025
This book is smart, clearly written, and I believe will be helpful to many people. I found the last third of the book especially interesting -- the part where he discusses alternative ways to confront pain.
July 28, 2025
This book provides practical advice on lifestyle, stress, and treatment options, delivered in a reassuring and accessible tone.
However, much of the material will be familiar to readers with even a basic interest in health and wellness. It offers little in the way of fresh research or original insight, leaning more towards general wellbeing than in-depth medical analysis.
A helpful introduction, but unlikely to offer much new for the well-informed reader.
However, much of the material will be familiar to readers with even a basic interest in health and wellness. It offers little in the way of fresh research or original insight, leaning more towards general wellbeing than in-depth medical analysis.
A helpful introduction, but unlikely to offer much new for the well-informed reader.
September 10, 2025
Pain reduced
Just feading the book reduced my pain. Quite remarkable how well some of these ideas work. Some are instantly applicable. Thanks Sanjay?
Just feading the book reduced my pain. Quite remarkable how well some of these ideas work. Some are instantly applicable. Thanks Sanjay?
October 18, 2025
Such a smart tome for anyone experiencing ongoing pain to understand the power the mind has in creating it and correspondingly alleviating it.
October 21, 2025
Amazing and helps
Great I learn a lot from this book.Interesting.
It will help me a lot.
It is a must read for any one with pain or not.
Great I learn a lot from this book.Interesting.
It will help me a lot.
It is a must read for any one with pain or not.
Displaying 1 - 22 of 22 reviews